Week 4
In this block we lengthen the time of the jogging intervals with short walking breaks. You are progressing nicely and, with your first 5K in sight, should be
starting to feel like a runner.
Tues: walk 1 minute, jog 3 minutes, repeat 4 times
Thurs: walk 1 minute, jog 3 minutes, repeat 5 times
Sat: walk 1 minute, jog 5 minutes, repeat twice

Week 6
This week we chart your progress once more by having you jog a timed mile. The distance should be comfortable and you will likely improve on your previous time. If there is no obvious improvement don’t panic! Your body is adapting to training.
The three-kilometre jog is another key element to this week as you edge ever closer to 5k.
Mon: walk 1 minute, jog 5 minutes, repeat 5 times
Wed: jog a timed mile
Sat: Warm up, jog 3k, cool down

Race week
The week you’ve been waiting for has arrived! The training plan has brought you gradually to this point and with a 4k jog in your CV, you have only to tag on
one kilometre to achieve your goal. Keep following the schedule and get yourself to the event early to warm up and get prepared for a hugely enjoyable outing!
Tues: Warm up, jog 10 minutes, walk 1 minute, jog 10 minutes
Thurs: Warm up, jog 15 minutes, cool down
Sun 10: Remembrance Run 5K, Phoenix Park.
Relax, smile and enjoy a fantastic day!